Comparing Nutrients in 500 calories Cauliflower VS Spinach

Weight per 500 calories

• Cauliflower: 2000g
• Spinach: 2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cauliflower or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Spinach	39%	12%	49%

Macro Nutrients

	Cauliflower	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	60.7% 79g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	12.6% 9.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	26.8% 19.4g	4.5% 3.26g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.52g	g per day for Men 19-50 years
Fiber	105% 40g	126% 48g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	285% 1140μg	1054% 4217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	679% 611mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Spinach	Recommended Dietary Allowance
Calcium	44% 440mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	314% 2.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	105% 8.4mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	126% 880mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	53.7% 1987g	3700g per day for Men 19-50 years

Cauliflower VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Spinach?

Lets compare vitamin content per 500 calories of Cauliflower vs Spinach:

• 500 calories of Cauliflower have 9.4 times more Vitamin B5 and 1.6 times more Vitamin C than Spinach.
• While 500 kcal of Raw Spinach contain more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.7 times more Vitamin B9, 27.6 times more Vitamin E and 33.9 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Spinach provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Spinach:

• 500 kcal of Raw Spinach contain 4.9 times more Calcium, 3.6 times more Copper, 7 times more Iron, 5.7 times more Magnesium, 6.3 times more Manganese, 2 times more Potassium, 1.8 times more Selenium, 2.9 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Spinach contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.3 times more Carbohydrate, 4.2 times more Sugars and 5.9 times more Fructose than Spinach.
• While 500 kcal of Raw Spinach contain 10 times more Omega 3 and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Spinach offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Cauliflower as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.